I have had a history of very aggressive knots/spasam in my upper back. Right after it knots up I try to leave it alone for a bit. Once it relaxes I put a tennis ball behind me on a wall with my legs bent between 45/90degrees and grind my back into the ball. I have found this helps the most. Once you feel better keep up with the ball a few times a week.

I have had a history of very aggressive knots/spasam in my upper back. Right after it knots up I try to leave it alone for a bit. Once it relaxes I put a tennis ball behind me on a wall with my legs bent between 45/90degrees and grind my back into the ball. I have found this helps the most. Once you feel better keep up with the ball a few times a week.

In fact at a recent visit to my physio, I was told to lie on a tennis ball for 5 mins a day, which in truth is rather uncomfortable. I will try your suggestion an see if it works out better.

Actually using the advice I have been given so far on this post I have felt a big improvement.